QUESTIONS AND ANSWERS 2013-11-08

QUESTION
Hey Coach-

Thanks as always for answering these emails. The resource you provide is top notch and I don’t know of anything else like it.  I have a handful of questions here;  sorry in advance if they’re a little dense.

1. I’m planning to cycle through the Hypertrophy program this month, and I’m currently training in a garage gym.  I have access to a lot of equipment (and even built the gym around your guidelines) but only one barbell. My version of the hypertrophy program has several circuits that require multiple barbells — front squat + barbell power curls, etc. What’s the best way for me to get in all the training while also being efficient with my time in the gym?

2. I’m running a half marathon in about 3 months.  Is it worth it to try to gain 10-15lbs of muscle using the hypertrophy plan now, or should I follow a different strength plan? I’m currently a little weak all-around based on your standards, but specifically in my upper body and I want to resolve that deficiency ASAP before I have other fitness demands on my plate.

3. How far out from the half do you recommend I start training specifically for the event?  I have access to a Gym Jones 3 month marathon prep program, but given I’m running half the distance that seems like overkill. For reference I recently ran three legs in a 36-hour relay race: Leg 1, 5.6 miles @ 7:55 pace; Leg 2, 6.1 miles @ 8:41 pace; Leg 3, 6.8 miles @ 8:49 pace.  The latter two would have been a little faster but cold temps (mid-20s) slowed me down.  My goal for the half marathon is an 8:30 or faster.

4. In terms of general programming theory, how do you link together different cycles? For example, when finishing a strength cycle and transitioning to a work capacity or sport-specific focus.

V/r

– A

ANSWERS
1) Two methods – change exercise pairs based on equipment, or use dumbbells instead of the barbell. In the example you gave – do dumbbell curls instead of barbell curls. In general – pair upper and lower body exercises.

2) Half Marathon is nothing. Keep going with the Hypertrophy Plan.

3) Depends upon how well you want to do on it and where you’re at right now. The longer you train specifically for it, the better you’ll perform. I personally wouldn’t give it more than a month – I’d miss the weight room too much.

4)  The periodization approach I created is called Fluid Periodization, and it’s description extends far beyond what room/time I have in an email. Best is to attend one of our programming courses. In general, the closer you get to an event, the more sport-specific you want your training to be. 

– Rob

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QUESTION
Sir,
 
What is the difference between your Busy Operator Training Plan and the Ranger School Preparation Training Program?
 
I’m going to SFAS and need the most efficient plan to get me in better shape and fast. My class date for SFAS just got bumped from 28 FEB to 3 JAN and I am only just starting to train for it.
 
Respectfully,
 
– M

ANSWER
Huge difference. One is designed as quick training sessions for working operators, the other is designed with much more volume and length to prepare guys for Ranger School.

For SFAS, I specifically built the Ruck Based Selection Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45

This is an 8-week plan – you should start it immediately.

– Rob

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QUESTION
Hi Rob,

First, the Tough Mudder plan was fantastic, except for falling off a wet rung on the monkey bars your plan helped me crush my event.

My question: I recently started the On-Ramp program. I’m planning on following it up with Operator Ugly in December to test my fitness before moving on to the Operator Sessions. I haven’t deadlifted since the spring so I’d like to add some deadlifts to the On-Ramp plan to make sure I’m ready for OU.

Any thoughts on (1) whether I need to add them, (2) where I should add them, and (3) what they should look like (sets/reps).

Thanks again for all you do.

– N

ANSWER
You could substitute dead lifts for one of the leg exercises in the On Ramp Plan, and follow the prescribed set-rep scheme. 

The loading in Operator Ugly – 225# – is no joke. be sure you’re strong enough to do it or drop down to 185# for the test. 

– Rob

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QUESTION
Hey Rob,

I’ve done your workouts at different phases over the last 4 years and I’m interested in pursuing a coaching certification. I’m with 19th SFG out of TX and I’ve started training a handful of guys on a more intentional level than I’ve done before. It’s made me realize the need to pursue more knowledge about the technical aspects, theory, and practical application. I think your philosophy and approach are right on and would like to learn more.

Do you still provide certifications? And what does that process look like? I didn’t see anything on the website or I may have missed it.

Thanks!

– Z

ANSWER
I’m not offering a coaching certification right now. May in the future, but right now my instruction is focused on our programming course. We have one scheduled for February here in Wyoming.

– Rob 

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QUESTION
Good Morning Sir,

I am a Staff Sergeant in the United States Marine Corps.  I have recently been selected for the Warrant Officer and a colleague that has recently completed your 6 week training program has highly recommended it.  I am respectfully requesting access to the 6 week Afghan Training Program to help me prepare for Marine Corps TBS.   Unfortunately, I will not be deploying any time soon but for some TBS would be considered a deployment… Thank you for your time and support.

Respectfully Submitted,

– D

ANSWER
I’m sorry. We offer this plan for free only to athletes with deployment orders to Afghanistan. 

You can purchase the plan from our website store: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=83

– Rob

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QUESTION
Hey Coach,
 
I have a couple questions in regards to programming for day to day PT sessions. Basically I am trying to develop a program that will help build a baseline level of fitness and is something that can be continuously tweaked and modified to continually build from and constantly challenge my Soldiers. I’m a platoon leader in a M777 Howitzer Battery. I’ve been following your programming for a while as well as Crossfit from time to time. I train twice a day, but find it extremely difficult to get Soldiers to train on their own. So, I try and make PT as challenging as possible IOT ensure they are getting the most out of their training. We just finished the APFT prep program and are getting ready to take our Battery APFT next week. After that, I plan on moving into the Afghan Train Up program to prepare our Soldiers for a 12 mile ruck for time and to develop job specific training. It’s difficult to use most of the programs you have, including the Squad PT sessions, simply because we do not have access to a gym (for some reason lifting heavy things isn’t considered important to our Brigade, just how fast you can distance run). What would you recommend or is there any program you can develop for a Platoon size element that has access to:
 
5x Skedco Sleds
10-15 x 80# Sand bags
5x heavy tires (approx 200lb ea)
Standard military sand bags
IOTV/Body armor/kevlar helmet
Pull up and dip bars
Rucksack
10x 20# medicine ball (homemade)
 
I’m thinking either some kind of circuit training that I can put my Sections on for a certain amount of time or Section size relays. We have gotten creative and had progress with it, but a solid consistent program would be much better. I also want to incorporate a LSD once a week and continuously improve on our combat chasis. Artillerymen have a unique ability of not only providing fire support, but to also do dismounted combat patrols if needed. I need my Soldiers to be fit enough to do both. Whether it’s carrying and loading 80-100 lb 155mm HE rounds or if its patrolling in the mountains of Afghanistan. My goal is develop a solid baseline that isn’t just pushups, situps, and distance running (can’t remember the last time these were important in a gun fight), but a program that will develop well rounded Soldiers able to accomplish any mission.
 
Thanks for any advice you have Coach. Keep up the great work on the programming and myself, my platoon sergeant and gunnery sergeant all appreciate what you do.
 
V/R
 
– J 

ANSWER
Our Squad PT sessions on the site should work for you – they are designed to be completed with much of the same equipment you list in your note. 

Another Option is the Squad PT Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=65

But regardless, you’ve got plenty of equipment to build a great program. 

I’d recommend you start with a 4 week cycle with an emphasis on strength. The best thing you’ll be able to do for your soldiers is get them stronger. 

Here’s what the week would look like:

Monday: Strength 
Tuesday: 10+10 Work Capacity + Core
Wednesday: Strength
Thursday: LSD Run
Friday: Strength

Proposed Individual Sessions:

MONDAY:

Warm up: 

15-10-5
Air Squats
Push ups
Situps
Instep Stretch

Training: 

(1) 6 Rounds
4x Sandbag Front Squat – increase load each round until 4x is hard, but doable. Wear IBA’s if necessary, then immediately …
2x Broad Jumps
Pigeon Stretch

(2) 6 Rounds
5x Dips – increase weight until 5x is hard but doable – wear IBA + Ruck if necessary
5x Pull ups – – increase weight until 5x is hard but doable – wear IBA + Ruck if necessary
Lat + Pec Stretch

(3) 6 Rounds
3x Heavy Tire Flip, then immediately …
3x Med Ball Slam or 25m Sprint
Hip Flexor Stretch

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TUESDAY

Obj: Work Capacity

Warm up: 

3 Rounds
200m Run or 6x 25m Shuttles
10x Air Squats
10x Push ups
Instep

Training:

(1) 10 min Sandbag Getups for Reps

*** Rest 3-5 minutes

(2) 4 Rounds
300m Shuttle Every 2:30

(3) 4 Rounds
10x Russian Triangle with 20# med ball
10x EO’s
10x Face Down Back Ext
40 Sec. Front Bridge

(4) 2 Rounds
30 Sec Jane Fonda
50x Shoulder Hand Job

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WEDNESDAY

Obj: Strength

Warm up:

4 Rounds
10x Squat Jumps
5x Walking Lunges
5x Plank Walk Ups
Instep Stretch

Training: 

(1) 6 Rounds wearing IBA
8x Elevated Push ups (feet on heavy Tires)
4x Mixed Grip Pullups
Hip Flexor Stretch

(2) 6 Rounds
2x Sandbag Clean and Squat @ 80# (2x left side, 2x right side, 4x total), then immediately ….
2x Broad Jump
Pigeon Stretch

(3) 6 Rounds
5x Walking Lunge @ 80# sandbag across Shoulders (wear IBA if possible), then immediately …
2x Jumping Lunge
Lat + Pec Stretch

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THURSDAY

Obj: Endurance

Training:

(1) Ruck Run 1 Mile at 45#, for Time

(2) Run 45-60 Minutes, unloaded, at moderate pace 
Moderate = Comfortable but not easy

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FRIDAY

Obj: Strength

Warm Up: 

3 Rounds
10x Wall Ball @ 20#
10x Air Squats
10x Push ups
Instep Stretch

Training:

(1) 6 Rounds
8x Sandbag Back Squat @80#- increase weight by adding bags/IBA if possible, then immediately ….
4x Jingle Jangles
Hip Flexor Stretch

(2) 6 Rounds
4x Sandbag Push Press – increase weight each round (use military sandbags)
4x Mixed Grip Pull up – add weight until 4x is hard, but doable (use ruck sack)
Lat + Pec Stretch

(3) 6 Rounds
25-Yard Skedco Drag (Loaded to 100-160# with sandbags), then immediately ….
Sprint back to Start
Hip Flexor Stretch

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Notes – 

I’m assuming you have around 30 guys in your platoon. For the strength sessions, have everyone do the warm up together, then split into 3 groups. and have a different group start with a different part of the training session. For example, split your platoon into 3 groups (A, B, C) of 10 athletes. Group A will start with part (1), Group B with part (2), Group C with part (3). Have them work briskly through the circuits, not frantically, Each circuit is designed to take around 15 minutes. Rotate the groups through the circuits – with a 10 minute warm up, the session should take right around 60 minutes. 

For Tuesdays Work Capacity session, have the entire platoon do the warm up together, then split into 2x groups of 15 athletes. Start Group A with the sandbag getups (you have 15 80# sandbags so you should be good), and Group B with the Shuttle Sprints. Start both at the same time – each effort will take 10 minutes, so they will finish at the same time. After the rest, swap them – Group B to the getups, Group A to the shuttle sprints. 

Break the soldiers into 4 groups for the Core Circuit, and bring them all back together for part (4)’s Jane Fondas and Shoulder Hand Jobs.

– Rob

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QUESTION
Coach,
 
I have done some of your stuff in the past and have really enjoyed it. I am a huge fan of kettlebells and am thinking of purchasing your KB program. I know that guys like Dan John and Pavel are big proponents of kettlebells, but they have a very strength-centric view.  My questions: In comparison to training with barbells and kettlebells, what is sacrificed, from an infantryman’s perspective, by training soley with kettlebells? Thanks for your work!
 
 
Take Care,
 
– S

ANSWER
Kettlebells have a some drawbacks as compared to a barbell, in my view. 

First – they are expensive.

Second – It’s hard to progress them – each jump is 8# per kettle bell – or 16# for 2x. You’ll notice this on exercises like military presses. Also – you just can’t go really heavy – it’s either too expensive, or you’ll run out of kettle bells. You can just keep adding plates to a barbell. 

Finally, they rip up your hands. In the past we’ve done an entire cycle using kettle bells – and no matter what we attempted, chalk, technique, gloves …. – they ripped up our hands, and for some athletes, bruised up their forearms. I understand the technique issues with this, etc, but damn, this isn’t an issue with the barbell. It seems the learning curve is pretty steep.

That being said, the Kettlebell Strength program I designed (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=93) has been super successful even with kettlebell enthusiasts. It applies one of our most successful strength program designs to this tool. In my experience, the kettle bell enthusiasts sometimes lack on the programming side.

– Rob

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QUESTION
Hi Rob.

thanks so much for your good work.

I had a question for you.  I plan to do Commander Divine’s Kokoro camp (http://www.sealfit.com/camps-academies/kokoro-camp) in Sept 2014 and am switching to begin training for this peak event. 

I’m an endurance athlete (ironmans, 24-hour adventure races, ultra marathons, etc), 43 years old with a running background but my weakness is upperbody strength particularly in the chest and shoulders (including shoulder stability) because of all my endurance events, muscle mass is limited in the upper body over the years.  I’m a very skinny dude, 6ft and 155lbs.

after I complete your on ramp training program, which program of yours do you suggest I move on to next?  maybe your Hypertrophy Program for Skinny Guys program?

again, thanks so much.

– S

ANSWER
Instead of the Hypertrophy Plan, I’d recommend the Ultimate Meathead Cycle next: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=79

This plan trains lower body strength, and upper body hypertrophy.

– Rob

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QUESTION
Hi Rob,

A while back I bought some training programs from your site, and I remember that there was one made to train with minimal equipment in a hotel. I wanted to purchase that one since I’m going to be stuck in a hotel in the middle of nowhere without access to any gym equipment for maybe a month. The thing is I can’t find it anymore on the store. Do you still have it? 

Thanks!

– V

ANSWER
I replaced the Hotel plan with the Bodyweight Training Plan: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=58&&cart_ID=72

– Rob

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QUESTION
Rob,

Your website was referred to me by a co-worker of mine preparing for his upcoming 2 weeks of hell.  I have no military back round.  Just an ex-college basketball player who enjoys challenging workouts.  I’m 6’8” 250lbs, with knees that don’t hurt as long as I stay active on them.

I’m bored with my same routine and need a challenge.  I still play hoops once or twice a week, but don’t have the benefit of being able to complete 3-4 hour workouts.  I need something that will kick my ass.

My co-worker suggested I email you for help.  Any thoughts on the best step forward as to what program I should entertain?

Thank you,
– P

ANSWER
I’d recommend you start with our Bodyweight Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96

Don’t be fooled. It’s no joke.

– Rob

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QUESTION
Hey Rob,

Thanks for the operator sessions.  They’ve been great.  I’m currently working through the APFT program.  My schedule changed and my fitness test will be earlier than I thought, so I won’t be able to complete your plan as Rx.  Would I be better off sticking to the plan and just dropping the last week or only taking 1 day off to fit in the extra sessions?  

Also, I’d like to do a strength plan next, can you give a few quick words on the intent/design of Big 24, Rat 6, and 357 plans so I can better figure out which one to do?

Thanks again
– J

ANSWER
The APFT Plan is no joke, and you need the rest. I’d drop the last week.

Strength Plans – 

357 combines my original TLU session design with some of the hormonal flush theory championed by CrossFit. It’s hard, fun and fast. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=69

Rat 6 deploys my take on percentage-based progression to multiple strength exercises. It’s old school, and effective. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84

Big 24 focuses on 5 exercises, and is one of our most intense plans. The closest I’ve ever come to puking in the gym, was during the last week of Big 24. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=36

– Rob

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